WOD

The forecast calls for cold temps but no rain. So, we are going to follow through with our plan to run in Cuyahoga Valley National park. We will be meeting at 10:30am in the Pine Hollow parking lot (5465 Quick Road Peninsula Oh, 44264) to get in a brief warmup and get running/rucking!

Several trails of varied difficulty are accessible from that point and we will be able to spread out nicely. To be clear, this isn’t intended to be a “group run” where you are close enough to talk with people. We will ask everyone to allow some space and find their own pace to work at. We are simply providing some structure to help you all get outside and get moving!

Don’t worry about being too slow! Some of these trails are quite tough and we will all be breaking in our spring running legs after a long winter of without the miles. Everyone is welcome regardless of their speed!

There will likely be some mud, so wear shoes with traction if you have them and bring a towel and some fresh shoes and socks for your drive home!

Congratulations, you’ve made it through your first week of workouts at home! Much more fitness is still to come!

View this post on Instagram

**Friday – March 20** Warmup: 20 seconds each station for 2 rounds: Jumping jack Plank Alternating lunge PVC/Broomstick passthrough PVC/Broomstick goodmorning PVC/Broomstick overhead squat 30 seconds each stretch: Leg crossover (each side) Standing side bend (each side) Samson stretch (each side) Warmup a few reps of each movement, then set your timer and off you go! WOD: 2 rounds for as many reps as possible: 30 seconds Situp and press 2 minutes Bent over plate row 30 seconds Situp and press 2 minutes Up down 30 seconds Situp and press 2 minutes Mountain climber 30 seconds Situp and press Rest 2 minutes between rounds *If you don’t have a plate, consider putting heavy things (books and water bottles) in a backpack to make a weighted object to use.

A post shared by CrossFit CLE (@crossfitcle) on Mar 19, 2020 at 3:47pm PDT

Thursday – March 19

View this post on Instagram

**Thursday – March 19** Let the functional home fitness continue! Warmup: 2 rounds: 1 minute long striders 30 second air squat 30 second PVC/broomstick strict press 30 second lunge and twist 20 PVC/broomstick passthrough 10 sumo foldover (3 second holds) 10 PVC/broomstick bent over row Strength: 4 sets in 12 minutes: 12 bent over row with plate (slow and controlled) 6 lunge into strict press (alternate legs and hold an active lunge while you press) *Do 3 each arm if you have a dumbbell or kettlebell. **Use your extra time each round to mobilize for the WOD WOD: 5 rounds for time: 20 Goblet lunge/Front rack lunge 15 Burpee onto plate 20 hang muscle clean (10L/10R)

A post shared by CrossFit CLE (@crossfitcle) on Mar 18, 2020 at 4:41pm PDT

Let the functional home fitness continue!

The fitness goes on!

View this post on Instagram

A new Improvement Imminent podcast is up! We’ve all been thrown off by the crash-landing of COVID-19 in Ohio, but we are doing everything we can to keep our fitness program fun and accessible! On the episode of the podcast we will walk through each days training and how you can get the most out of training at home with limited gear.

A post shared by CrossFit CLE (@crossfitcle) on Mar 17, 2020 at 6:52am PDT

Tuesday – March 17th

9am – 3pm CrossFit CLE will have our doors open so you can come in and borrow some gear to use while our group classes are on hold. Each member will have the opportunity to take 1 plate and a barbell, dumbbell or kettlebell.

View this post on Instagram

**Tuesday – March 17** 9am – 3pm CrossFit CLE will have our doors open so you can come in and borrow some gear to use while our group classes are on hold. Each member will have the opportunity to take 1 plate and a barbell, dumbbell or kettlebell. Today’s workout is best completed outside, so throw on a jacket and some work gloves and get your fitness on! Warmup: 3 rounds: 20 seconds in place high knees 20 seconds in place butt kicks 5 burpee broad jump 10 lunge and twist (5 each leg) 10 lateral lunges (5 each way) 1 minute stretching calves each side(against a wall or doorway) 1 minute half pigeon pose each side 1 minute couch stretch each side (put a folded towel under your knee to replace an ab mat) Jumping skill: 3 rounds on a 5 minute clock: 10x vertical jump (submaximal repeated effort) 10x squat jump (submaximal repeated focus on knee tracking and core control) 10x broad jump (submaximal single effort) 10 bird dogs (5 each side with a 3 second hold at the top) WOD: 20 minutes Alternating OTM: 50 seconds shuttle sprint (10 meter course) 10-20 pushup (large unbroken set) *Do your best to anticipate fatigue and attempt to produce a repeatable pace that is quite difficult for the later 5 rounds.

A post shared by CrossFit CLE (@crossfitcle) on Mar 16, 2020 at 5:01pm PDT

View this post on Instagram

Hello everyone! Unfortunately COVID-19 has the world bent out of shape. The good news is we are ready to give you the instruction and equipment you need to stay in shape even if you have to do it at home!  Today’s training can be done by anyone and requires no equipment. We recommend you download the @pushpress Timer App to help you keep time and follow along through this training. (Demo video coming on that!) Tomorrow (Tuesday 3/17) CLE will be open from 9am-6pm for you to stop by and “check out” some gear to use for the next week. We will be allowing athletes to take home 1 plate, and a barbell, dumbbell or kettlebell to use in the coming workout. We don’t have enough gear for each of you to take one of each. Instead we will arrange an exchange day next week where you can return the gear you are borrowing and exchange it for another piece of equipment. Hopefully this help us adjust our stimulus and keep our body guessing as we work through different implements and get the most out of our training during this hectic time! Thank you all for understanding and engaging with us through this difficult process. We are all going to come out the other side with as much fitness as possible!

A post shared by CrossFit CLE (@crossfitcle) on Mar 16, 2020 at 10:36am PDT

The gym is closed but here is a workout that I guarantee you will help relieve some stress and get your heart rate rocking!

We will have some hours open Tuesday for you to stop in and grab some gear to use while we let this one settle out.

Warmup:
2 rounds:
30 seconds jumping jacks
30 seconds situps
30 seconds air squat
30 seconds pushup

10 passthrough (use a broomstick, rope, belt or extension cord)
10 sumo foldover (hold 3 seconds top and bottom)
10 around the worlds in an active squat
10 glute bridges (slow lowers)

Spend some time stretching and loosening shoulders and hips (doorways and a lacrosse ball go a long way!)

Strength:
4 superset rounds on a 3 minute clock:
6 10 second pushup (5 seconds lowering and 5 seconds raising)
5 single leg glute bridges each leg (quick raise, slow lower)
*Focus on control and positions, moving slower will make things harder.

WOD:
Alternating Death By:
3 air squat
3 situp
*Once you fail one movement, continue the other until you fail there as well.
**This workout should take between 12 and 18 minutes for most people. Be ready to do quick reps if you want to keep this one going!

‹ Previous 1 2 3 4 5 … 164 Next ›